building up to a 5k

At 5k your way, we encourage everyone to do as much or as little of the parkrun as they'd like, whether this is the whole 5k, 500m or they'd just like to watch and support!

Here are some resources to help you build up to 5k, there are a few different options for you to choose which suits you best.

Let us know you're doing one of these and we'll give you some virtual support and shout out's and we'd love to see any pictures of you getting involved.

couch to 5k your way - 10 week walk or run programme

Carolyn Garritt, our brilliant Southwark 5k Your Way Ambassador and Cancer Rehab Instructor has helped us to create a programme to support you to completing a 5k Your Way for either walking or running.

Couch to 5k Your Way - Running (pdf)

Download

Couch to 5k Your Way - Walking (pdf)

Download

Parkwalk: Strive for Five

Strive for Five programme is an easy to follow eight week plan that provides targets to aim for each week, with the end goal being to walk 5k.

Get started now!

Couch to 5k

Parkwalk: Strive for Five

Couch to 5K is an NHS initiative. It is a running plan for beginners. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

Find out more

Week 1- Run plan

In this video, Carolyn takes us through the first week of our Couch to 5k Your Way running plan.

This is such a fantastic video that shows exactly how you can get out on your first day of running and walking.

Carolyn kicks us off in style!! She describes the plans, gives great advice and excellent motivation!

Good luck and have fun if you're giving this a go!! We'd love to see any pictures and hear how it's going! Have fun!

WEEK 1: COUCH TO 5K PLAN: WALKING

In this video, Carolyn takes us through the first week of our Couch to 5k Your Way walking plan.

Carolyn shows us exactly how your first walk would look.

There is some amazing information and advice in this video, and should give you the confidence to get started!

Sue shares her story on building up her running post chemo

Thank you so much to Sue for her brilliant words! Sue is our hero! This goes to show that if you put your mind to something, you can do anything.

"Slowly I've got stronger and stronger and now I can jog every day. Any of you out there who have had chemo and are feeling the fatigue, give it a go- it's amazing how much better you feel physically and mentally."

5k Your Way is an initiative provided by MOVE Charity.

Charity Registration Number: 1165675

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